People with diabetes often know how to eat and exercise to stay healthy, but sticking to it is more difficult.
Before a health plan fails, it is possible to identify some early signs of failure from the self: procrastination, self-defeating behaviors, fear, and perfectionism. Recognizing these early signs allows you to realign yourself before damage is done.
Beat procrastination
Catch yourself saying things like “I’ll start tomorrow” or “Just this once won’t do any damage,” says psychiatrist Melissa Fredette, Ph. If so, it’s a sign of procrastination. If so, you are a procrastinator.
Remind yourself often of what you really want, not what makes you feel good in the moment, so you can get back on track. For example, you want to report to your doctor that you have improved more, and you want to play soccer with your kids without feeling tired.
If you realize that you are putting off something important, stop this behavior immediately. At this point, try to do something that will help you reach your goal: choose a snack that works for you or sneak around your workplace for a while. This may feel better and work in the right direction.
Changing self-defeating habits
Psychologist Sonali Sharma, PhD, says that if you find yourself eating too much or slacking off on accomplishing your exercise goals, something else may be wrong. “The biggest possibility is feeling overwhelmed by the sheer size of the challenge you’re facing.”
To get yourself on track, you first need to figure out the behaviors that are getting in the way of your health, such as too much carbohydrate intake. Then, find an approach that works better for you.
For example, if you want to order a coffee with cream and sugar, but know you need to limit your cream and sugar intake, choose to add half the sugar and cream, or just half the latte. This way you’re not deprived of fun, but you’re in control.
The key is compromise. By completely depriving yourself of the opportunity to enjoy the food, you are more likely to commit an addiction and return to old habits instead.
Overcoming fears
Frequent worries about your health are worse than negative thoughts at a given moment. And, if you don’t pay attention to these lingering doubts you can get in your own way.
“The next time you start to doubt yourself, acknowledge the fear and recognize how it’s preventing you from coping positively,” says Marissa.
Then, go to someone who will offer you support, and a simple text or phone call from them may be all it takes to separate yourself from the negative thoughts. Friends or family can also help keep yourself healthy.
Another approach is to engage in positive self-talk. At the end of the day (or at a particularly bad moment) remind yourself of the good things you have done recently and then give yourself a pep talk. The focus needs to be shifted long enough for the fear to diminish.
To hell with perfectionism
Is it frustrating to not achieve your goals better or faster? If so, indicate a perfectionist streak.
Perfectionism usually doesn’t have an immediate impact. But over time, it can form habits that are detrimental to you.
Experts at the Joslin Diabetes Center say it’s best to set realistic, achievable long-term goals to eliminate feelings of failure, without trying to do everything right away. In addition, things should be done with patience and the ability to persevere.
With the help of your health care team, develop a step-by-step plan that consists of many small, achievable goals. Complete one step and then move on to the next, and you’ll be amazed at how quickly success comes.